Saturday, February 22nd

Bench Press 10×10 @ 55% 1RM with 1:00 rest between sets

*Score = # of completed rounds.  Each set must be 10 unbroken reps.  If you fail to get all the reps record your score and continue for the remainder of the 10 sets with as many reps as possible.

**Have a spotter for all 10 rounds then switch and spot your partner.

then,

5 Rounds for time of:

5-Renegade Rows per Arm, alternating arms (35/20)(RX+ =45/30)

5-Unilateral DB Shoulder Press per Arm, alternating arms (35/20)(RX+ = 45/30)

20-Situps

60-Jump Rope Singles

 

*Sunday starts test week!

Wednesday, February 19th

*Today we are shooting a short video during the 10:30 class.  If you’d like to be a part of it please plan on attending!  The class workout may go until 12:00.

 

20:00 to establish a max of the complex:

2-Push Jerks + 1-Split Jerk

then,

3 Rounds for time of:

1 Lap Run

15-Push Press (115/75)

20-Wall Balls (20/14)

Tuesday, February 18th

20:00 to establish a max of the complex:

1-Power Snatch

1-Hang Squat Snatch

2-OHS

then,

50-Calorie Ski Erg

40-OHS (95/65)

30-Calorie Row

20-Power Snatch (95/65)

10-Bar Muscle Ups

for time.

*This Wednesday we are shooting a short video during the 10:30 class.  If you’d like to be a part of it please plan on attending!  The class workout may go until 12:00.